Selective Glute Activation Exercise

rlh2000

As someone who is incredibly hamstring dominant, as well as with treating similar patients in PT, I have found that you can strengthen the glutes a ton and still have them not fire when you actually run.  Grr.  I found this today and I really like the "Selective Glut Activation – The Running Pattern" - more of a functional position and you get good ab activation too. 

http://www.irunfar.com/2013/08/hamstrung-hamstring-strains-and-posterior-thigh-pain-in-runners.html 

Hope others can benefit, and would love to hear what you all think of it.

 

Dave Tallo

I'm getting a 404 error from the link. Help?

rlh2000

Hmmm, trying again

http://www.irunfar.com/2013/08/hamstrung-hamstring-strains-and-posterior-thigh-pain-in-runners.html

Joe Matchette

First link worked for me when I clicked it via an email notification.

Second link works when accessing via the forums.

http://www.irunfar.com/2013/08/hamstrung-hamstring-strains-and-posterior-thigh-pain-in-runners.html

Mark Cardinale

@Rachel - I like that drill.  I can immediately feel my gluteus firing in that position.  I have been working with a sports medicine doctor who has been helping me recover from knee problems that he believes were caused by my knee collapsing inward due in part to my glutes not activating properly.  Before every run i now do clamshells and side lying leg extensions (not sure about the technical name) and i think i'll try adding "the running pattern" drill as well and see how it goes.

On a side note, my doc also has me doing the bridge walk down drill mentioned in the same article, but with my feet on an exercise ball. That exercise is a killer especially trying to do it with one leg.

Thanks for posting!

Robert Sabo

There is nothing less relaxing on a run then concentrating on glute activation. Will it become natural? and once things are going well, how much of those exercises are needed long term?

rlh2000

I agree- focusing on glute activation sucks, but so do all the ailments that come from a lazy butt :-) I believe it will become at least more natural. I have to admit that I have never been consistent enough at doing exercises and focusing on it to reach that point, but it should be possible. In terms of exercises long term, the exercises serve two purposes- 1) strengthening, and 2) letting you know what it feels like when the right muscles are activated so you remember to do so. If you are to the point of activating your glutes while running, things like strides and hill work will take the place of exercises. If you've been a chronic lazy butt-er, I'd recommend still doing exercises every so often just to make sure you aren't slipping. Glute med is a different story (muscle that keeps your pelvic from collapsing while running and the culprit in IT band). Since most of us run in a straight plan and choose not to sidestep an IM marathon, we actually don't get too much glute med strengthening during everyday runs. I think everyone can benefit from some glute med strength for the rest of their life. My patients hate me for saying that... My absolute favorite glute med exercise is to stand with your side to a wall. Lift your leg that is this:
http://www.youtube.com/watch?v=O-ZdlHM30B8
Other good and more fun strengthening for glute med is doing some breast stroke kick at the pool and ice skating/rollarblading.